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About IQVIA Greece
We are IQVIA, The Human Data Science CompanyTM
Healthcare is an industry designed to help humans. As a global community, we continuously invest and commit to advancing human health. To deliver value and real outcomes. To rise to the challenge to find the next breakthrough by making the most of increasingly limited resources.
We are inspired by the potential and propelled by the possibilities. We share the vision to drive healthcare forward. To see how we can help accelerate progress and achievements. Others are developing these medical breakthroughs. We do our part by using breakthroughs in insights, technology and human intelligence to reimagine and deliver ways to help make them a reality.
It's bigger than better clinical trials. Or advances in technologies and analytics. Or faster insights. It's about unleashing the power of human data science. And that is why IMS Health and Quintiles have come together to be IQVIA, The Human Data Science Company.
Motivated by the industry we help, we're committed to providing solutions that enable life sciences companies to innovate with confidence, maximize opportunities, and, ultimately, drive human health outcomes forward.
Contact Us
152 32 Halandri
Athens, Greece
+30 210 68 73 300


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SEO Services and Web Designing Services in Mohali
After remaining aloof from one another for a quite long, finally website designing, website development and SEO services are being looked from a joint perspective. And it's the high time to inculcate an understanding that website designing is not just restricted to create pretty designs and adding colours to the sites. Find out interesting facts and analysis on significance of co-relating website designing and SEO services. The relation which was not very friendly so far is interestingly developing towards a positive way, much to the privilege of the website owners. The main crux is, while SEO works towards attracting people to visit the site, the designing part works towards holding on people to its website through its impressive patterns, silo structure and striking contents.
Read on further to know the exact areas of Website Designing and SEO services with some extremely useful tips to strike balance between these two facets of website development. Some proven research shows that majority of the websites which are designed extremely beautifully are poor on SEO part. Hence, just having pretty site is just worthless if people are unable to find it. That is where exactly need of online marketing, website development and SEO arises.
Works and Features of a Good Website Designing
A perfect website should be created in terms of SEO besides in terms of aesthetics. It should be fulfilling following aspects to be good as a piece of designing as well as an SEO driven site:• Appealing and polished look and layout to attract viewers at a first sight
• Internal linking structure (in spite of just presenting the content of the websites)
• Content should be keyword oriented to bring the customers to the site
• Images and animations used should be expressive of the business to help customers to know at once that they are at the right online place
• Easy Functionality & usability which will make any site very user-friendly or easy to operate and navigate it for required information.
• Appropriate coding and page download time
Any website with perfect designing is incomplete without proper considerations while employing the linking structure and contents of the anchor text, labels and titles.
Best Tips for Website Development
It is extremely significant to strike a balance between website designing and SEO which results in an overall consequence of website development.1. Homepage of any business website needs to be in accordance with the SEO and it plays a key role in increasing the number of visitors to the site. The use of all primary and secondary keywords at the homepage with appropriate linking to the additional webpages will be extremely helpful to attract the traffic the page.
2. The homepage should be introducing visitor thoroughly to your business including Who you are, What you are, What you do and How to get in touch with you.
3. Never forget to give linking at the homepage for the inner contents or posts which are the best ones and popular or very useful.
4. Images should be well supporting the content of the site and should be tagged proper keywords to increase the visibility of the site.
5. Make sure the contents covered at the site are keyword oriented with proper density.
SEO is a value added service focussed towards high-ranking of the site to increase its visibility to the users. It works through various tactics including back-linking, keyword optimization, referral linking, guest posting etc. Moreover, if you are a designer, you can extend your services to the area of web development and SEO services. This will result in widening your network of services and increasing overall customers to your business. Except beautification, an SEO friendly website designing is the need of the time, when online marketing, presence at social media and higher visibility are essential for development of the site.
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Chad Griffin doesn't seem very tired, but it's hard to imagine how he couldn't be. It's been a whirlwind of a year for the 40-year-old, who, having served as president of the Human Rights Campaign since June 2012, has been at the helm of the nation's largest LGBT-rights organization during some of the movement's most monumental victories.
"Who needs sleep?" Griffin laughs, the morning after returning to D.C. after three weeks on the road following the Supreme Court's landmark rulings striking down Section 3 of the Defense of Marriage Act and California's Proposition 8.
Chad Griffin of HRC
(Photo by Todd Franson)
A political strategist by trade who got his start working in the White House communications office for President Bill Clinton, Griffin has been at the center of the marriage-equality battle for nearly five years. He co-founded the American Foundation for Equal Rights in 2008 to challenge California's ban on same-sex marriage and helped recruit the star legal duo — Ted Olson and David Boies — who took the case all the way to the Supreme Court while many LGBT groups were saying it was too soon.
"It was an incredible journey," Griffin says. "As the Prop. 8 case – and at the same time the Windsor case – rose, the country changed each step as those cases progressed."
Indeed, when the Proposition 8 challenge was filed, only three states permitted same-sex marriage, and dozens more had approved same-sex marriage bans at the ballot box. And as Griffin notes, "The only Republican that anyone could name who supported gay marriage was former Vice President Dick Cheney."
"We now have 13 states and the District of Columbia. Thirty percent of Americans now live in marriage states. And Republicans, not yet enough, but Republicans and undecided Democrats or Democrats on the wrong side have moved tremendously in those four years," Griffin says.
Following watershed victories at the Supreme Court that stopped just short of marriage equality nationwide, Griffin has set monumental goals for his organization, including achieving marriage equality in all 50 states in as much time as it took to restore same-sex couples' right to marry in California — five years.
And Griffin hasn't stopped with marriage equality. As the LGBT-rights movement enters its next chapter, Griffin has elevated his organization's focus on issues such as LGBT workplace protections and appears more determined than ever to take the fight for full equality to areas of the country that lack even the most basic protections.
Fresh off a tour of the South, where Griffin visited his home state of Arkansas, along with Mississippi, Virginia and North Carolina, he has traveled more than 111,000 miles and visited 23 states in his year as HRC president. During an extensive interview with Metro Weekly at HRC's D.C. headquarters, Griffin outlined his strategy for victory, reflected on June's wins and looked to what's next for a movement that has seen public support swing in its favor at an unprecedented rate.
METRO WEEKLY: You were inside the Supreme Court when these decisions came down. What was that like?
CHAD GRIFFIN: Since the day we had our first procedural hearing, I've never not been in the courtroom, even for the most technical of issues being heard pre trial.
It was unlike any experience I've ever had in my life. I don't have the best long-term memory in the world, but I will never forget a single step of that day.
Seated in that courtroom, where silence is enforced, and being ushered in on that final day. From the time I woke up that morning and went and met our plaintiffs at their hotel, to being in the car on the way to the courthouse, to getting out of the car and the chaos that was erupting outside the courtroom — good chaos — but walking in that courtroom and putting your cell phone in the locker.
And going in that courtroom where I was seated next to the four plaintiffs and then clock strikes 10 and those curtains open and the justices rise out of nowhere to their chairs, I went back and forth between holding the edge of the bench to grabbing [Prop. 8 plaintiff] Kris [Perry], who was next to me, her hand.
And then as they read the decisions. As Justice Kennedy started reading that incredible and brilliant decision in the Windsor case, it starts to sink in: the power of this moment and the fact that Justice Kennedy was deciding that case in a way many thought unlikely, and going further than probably most thought he would ever go. Then there was the wait on the Prop. 8 case, which obviously was the final one read by Chief Justice John Roberts. And I hung on to every single word and sentence, because I feared that the next sentence could undermine the previous one.
So I did not have a moment of complete breath until the gavel went down and they stood up and walked out. That was the moment I realized it was actually final and Proposition 8 and DOMA were gone and no one was going to do anything to change that. We really were at the end of the march as it related to those two.
Again, when the gavel goes down, they all descend. You want to scream, you want to jump up and yell and hug, but again complete silence. We stood as we had all six prior days and walked out. It was not until we were all out in the foyer where we were able to be with David [Boies] that everyone hugged and had tears of joy in their eyes. And that's when it starts to really sink in. And I think we were all still in a tiny bit of a haze at that moment. It's just sinking in, we've just heard those two decisions read….
But it wasn't until the third step, outside – because they have that scaffolding outside that the first two steps you're underneath – and then it was the third step that you heard the roar heard round the world as the folks outside realized it was the plaintiffs and David. It was unlike anything any of us had experienced in our entire lives.
But what was also front of mind to me, and I had two sentences of celebration at the press event and then everything else that I said was focused on the 37 states that didn't feel the reach of justice by those decisions. And every single thing I've done since that day has been to focus the spotlight. The spotlight has been on two cases for four and a half years and I think our job is to immediately turn that spotlight on the 37 states that still don't have not only marriage equality, but – many of those states – even the most basic of protections, where you can still be fired for being LGBT, where it's illegal for an LGBT person to adopt a child. That is where our work is.
And I had said to our team repeatedly that we celebrate that day, but the very next day we roll up our sleeves and we get to work for all those folks who were only able — it was absolutely a joyous moment and hopeful moment and brought tears to the eyes of thousands who lived everywhere in between the coasts – to watch folks celebrate in the streets of California or New York with Edie [Windsor] or that weekend when marriages had begun, but their lives didn't change. Perhaps they're more hopeful because of those two decisions and it's very clear that there is a path to achieving full equality everywhere for everyone in all 50 states.
But that day was incredible. From the phone call from the president, which was right after our press event, where again he congratulated us, thanked me and our team for the courage we had to file and then I immediately said the same thing to him — "While we're celebrating, Mr. President, we have to remember there's 37 states that still don't have equality." It was important to me then and it will remain important for us to remind everyone that we still have the rest of the country.
MW: Were you at all disappointed that the justices didn't address the broader questions of the Prop. 8 case?
GRIFFIN: It's hard to be disappointed when the two symbols of discrimination in this country were erased by the highest court in the land. Would I have preferred a sweeping decision that gave marriage equality to all 50 states, as Judge Walker's decision would have? Absolutely. Is it clear because of those two cases someday we're getting that ruling? Absolutely.
You know, having Justice Kennedy write the opinion in the DOMA case that he wrote, it lays out the legal roadmap for our future. It took our case four and a half years from the day we announced it till it was fully decided. So there's going to be some number of years before that next case gets to the United States Supreme Court, whenever they grant cert. What we have to ensure is in those years we move the ball forward as aggressively as we can in all parts of this country. Anywhere we can advance equality, whether it's marriage equality, whether it's statewide employment protections, whether it's anti-bullying laws, whether it's changing some of the adoption laws in the South, we've got to move the ball forward to improve the lives of folks everywhere we can – and perhaps more aggressively in certain parts of the country than we ever have before, including the places where I just came from, where I grew up.
MW: When you exited the Supreme Court you set a goal for marriage equality in all 50 states in five years. Some people have said that's unrealistic.
GRIFFIN: They said the same when I filed the Prop. 8 case.
These are challenging times for news organizations. And yet it's crucial we stay active and provide vital resources and information to both our local readers and the world. So won't you please take a moment and consider supporting Metro Weekly with a membership? For as little as $5 a month, you can help ensure Metro Weekly magazine and MetroWeekly.com remain free, viable resources as we provide the best, most diverse, culturally-resonant LGBTQ coverage in both the D.C. region and around the world. Memberships come with exclusive perks and discounts, your own personal digital delivery of each week's magazine (and an archive), access to our Member's Lounge when it launches this fall, and exclusive members-only items like Metro Weekly Membership Mugs and Tote Bags! Check out all our membership levels here and please join us today!


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I'm back on the exercise wagon! A few days ago, I wrote about how unmotivated I was feeling to exercise, but I've been to the gym three days in a row, and I feel great. All three days I've done variations of the same formula: 5 minutes of cardio warm-up, then 30-40 minutes of weightlifting, then 15-25 minutes of cardio. One of my sisters has joined me at the gym for the past 2 days, and today, I was joined by both sisters. Three cheers for family workouts!
Yesterday I got a bonus workout: a couple hours walking around the Henry Ford Museum with my sister, nephew, and niece. Located in Dearborn, Michigan (adjacent to Ford world headquarters, and about 40 minutes from my parents' house), the Henry Ford Museum is an enormous history museum (the size of 10 football fields, literally – that's not an exaggeration) with a focus on technology, inventions, and transportation. The museum's collection is vast and amazingly impressive: they have the chair from Ford's Theatre that President Lincoln was sitting in when he was shot, the bus that Rosa Parks was riding when she refused to give up her seat, and, in the adjacent Greenfield Village, Thomas Edison's laboratory and the Wright brothers' bicycle shop (which were both moved, brick by brick, from New Jersey and Ohio, respectively). And those were all things that we didn't see!
I brought a camera and got a few shots of some of the stuff we did see. Here I am, with my nephew Sam, in front of one of the original 1952 Weinermobiles:
They have an exhibit on early aviation, with about 12 or 14 actual airplanes on display, including this 1939 Douglas DC-3:
They have 5 Presidential limousines on display, dating back to the very first official Presidential vehicle, which was used by Teddy Roosevelt. The highlight of this exhibit, for me, was the Lincoln Continental that John F. Kennedy was riding in when he was shot. It was humbling to be standing so close to a defining moment in U.S. history:
They also have one of the rarest and most expensive cars of all time: a 1932 Bugatti Royale. Only 6 of these were ever made, and its sticker price, in 1932 dollars, was $43,000. The last time one of these cars was sold, in 1999, it went for $20 million! Here it is:
The planes and trains and automobiles are all very cool, but I also love that the Henry Ford Museum has a huge display honoring domestic life. They have a big furniture collection, and tons of vintage appliances and electronics. They currently have displays recreating kitchens throughout time, and being a kitchen-loving dude, I couldn't help but take pictures. Here's a kitchen from the 1860s:
From the 1900s:
From the 1930s:
It will be fun, when I'm an old old man, to go back to the Henry Ford Museum and see a bunch of kids gawking at a kitchen from the 1980s!
I'd say the stroll around the museum equaled a couple miles, but with so much to look at, I never once thought about the exercise.
Keep it up, David!


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| 13.9°C Dublin
BLACKBURN have made an official approach to Blackpool with regards to their interest in Michael Appleton filling the managerial vacancy at Ewood Park.
Appleton, who was only appointed as Blackpool boss on November 7 following Ian Holloway's departure to Crystal Palace, emerged on Tuesday as the surprise bookmakers' favourite to succeed Henning Berg at Rovers.
And Blackburn last night confirmed they have been in touch with their Championship counterparts in the hope of talking to the 37-year-old.
A statement by Rovers, attributed to managing director Derek Shaw, read: "I can confirm that we have made an official approach to Blackpool FC about our interest in speaking to Michael Appleton.
"This is the only candidate we have approached for the manager's job."
Appleton has won two and drawn two of 12 games since taking the reins at Bloomfield Road. His most recent victory was a 2-0 home triumph over Blackburn on December 15.
That result was Rovers' fourth defeat in five matches and a 2-0 reverse in their next outing at Middlesbrough cost Berg his job after 10 games at the helm.
Last week Blackburn issued a statement to confirm reserve team manager Gary Bowyer would remain in charge of first-team affairs until the end of January alongside head of youth Terry McPhillips, following consecutive league wins in the immediate aftermath of Berg's sacking.
FA Cup victory over Bristol City duly followed last weekend, although the approach for Appleton means it appears unclear whether Bowyer and McPhillips will see out the month.
Blackburn currently lie 13th in the Championship, one point and one place above Blackpool, who travel to Charlton on Saturday a day after Rovers take on Wolves at Molineux.
Blackpool issued a brief statement in response which read: "Blackpool FC can confirm that on Wednesday evening Blackburn Rovers FC did make a formal approach to speak to Michael Appleton."


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Not so long ago, humans resided in caves and they'd search, fish and drink water from the flowing streams. Most likely, they did not have the current amenities, however they surely brought an all natural existence. While most of us have types of junk foods, you'll still cannot deny the …Read More »
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MCLEAN, Va., Dec. 2, 2010 (GLOBE NEWSWIRE) -- Lightbridge Corporation (Nasdaq:LTBR), the leading innovator of advanced nuclear fuel designs and provider of nuclear energy consulting services to commercial and governmental organizations, today announced that it has entered into a consulting contract with the Gulf Cooperation Council (GCC) Member States to assess regional cooperation in the development of civilian nuclear power programs for electricity generation and water desalination.
The GCC, a political and economic union that comprises the Gulf states of the Kingdom of Bahrain, State of Kuwait, Sultanate of Oman, State of Qatar, Kingdom of Saudi Arabia and United Arab Emirates, formalized the contract with Lightbridge and its partner Exelon Generation Company, LLC, a wholly owned subsidiary of Exelon Corporation (NYSE:EXC), and other leading nuclear consultants. The studies will take place over a six-month period and will be completed by the second quarter of 2011.
"With a 40 percent increase in global energy demand predicted over the next two decades, according to leading energy industry organizations, massive infrastructure investment will be necessary to meet this demand in all regions of the world, including the Middle East," said Seth Grae, president and CEO of Lightbridge. "We've had a long-standing dialogue with the GCC and each of its Member States, and currently Lightbridge is working in some of these countries. By engaging Lightbridge and its partners at this higher level to assess the future nuclear energy landscape of these countries, the GCC is taking important steps toward aligning the interests and needs of its Member States to establish a blueprint for regional standards of nuclear power generation."
Lightbridge will perform a group of studies to identify and evaluate seven areas to identify the relative value and implementation options that could result from regional cooperation for each GCC Member State as they progress with their individual nuclear power programs. The areas of evaluation include:
- Legal Issues and Liability
- Nuclear Regulation
- Site Assessment
- Training, R&D, Safety Culture and Human Resource Capacity Building
- Fuel Security and Supply
- Nuclear Waste Management
- Emergency Response
While Lightbridge will manage the overall project, including general integration and collective value assessment, the Company will tap partner organizations for additional expertise. Exelon will have a significant role in conducting studies in three of the seven assessment areas: Training, R&D, Safety Culture and Human Resource Capacity Building; Fuel Security and Supply; and Emergency Response.
"Working with Lightbridge, we look forward to advising the GCC as they seek to develop a safe, secure and non-proliferative nuclear infrastructure to support the region's growing energy needs,"said Christopher M. Crane, president and chief operating officer of Exelon Corp. "We will help the GCC Member States develop their nuclear energy roadmap and help shape their longer-term planning and implementation strategy. We look forward to working with the GCC to help address growing energy demand in this part of the world and advance their nuclear energy objectives."
"Working with Exelon provides a great opportunity to combine the entrepreneurial skills and nuclear energy experience of Lightbridge with the world-renowned operating expertise of the largest U.S. nuclear utility," said Dr. Charles W. Pryor Jr., chairman of Urenco USA and member of Lightbridge's Strategic Advisory Council. "Their combined expertise will undoubtedly benefit the GCC as it moves down the path toward a nuclear energy powered future."
In addition to Exelon, Dr. Allison Macfarlane, Rizzo and Associates and Winston and Strawn LLP will also contribute services to this project.
About Lightbridge Corporation
Lightbridge is a U.S. nuclear energy company based in McLean, VA. with operations in Abu Dhabi, Moscow and London. The Company develops non-proliferative nuclear fuel technology and provides comprehensive advisory services for established and emerging nuclear programs based on a philosophy of transparency, non-proliferation, safety and operational excellence. Lightbridge's breakthrough fuel technology is establishing new global standards for safe and clean nuclear power and leading the way towards a sustainable energy future. Lightbridge consultants provide integrated strategic advice and expertise across a range of disciplines including regulatory affairs, nuclear reactor procurement and deployment, reactor and fuel technology and international relations. It leverages those broad and integrated capabilities by offering their services to commercial entities and governments with a need to establish or expand nuclear industry capabilities and infrastructure.
The Lightbridge Corporation logo is available at http://www.globenewswire.com/newsroom/prs/?pkgid=6636
About Exelon Corporation
Exelon Corporation is one of the nation's largest electric utilities with more than $17 billion in annual revenues. The company has one of the industry's largest portfolios of electricity generation capacity, with a nationwide reach and strong positions in the Midwest and Mid-Atlantic. Exelon distributes electricity to approximately 5.4 million customers in northern Illinois and southeastern Pennsylvania and natural gas to approximately 486,000 customers in the Philadelphia area. Exelon is headquartered in Chicago and trades on the NYSE under the ticker EXC.
Safe Harbor Statement
This press release may include certain statements that are not descriptions of historical facts, but are forward-looking statements. Forward-looking statements can be identified by the use of forward-looking terminology such as 'will,' 'believes,' 'expects' or similar expressions. Such information is based upon expectations of our management that were reasonable when made but may prove to be incorrect. All of such assumptions are inherently subject to uncertainties and contingencies beyond our control and based upon premises with respect to future business decisions, which are subject to change. We do not undertake to update the forward-looking statements contained in this press release. For a description of the risks and uncertainties that may cause actual results to differ from the forward-looking statements contained in this press release, see our most recent Annual Report on Form 10-K filed with the Securities and Exchange Commission ('SEC'), and our subsequent SEC filings. Copies of filings made with the SEC are available through the SEC's electronic data gathering analysis retrieval system at http://www.sec.gov .
CONTACT: Ogilvy Public Relations Worldwide Greg Jawski (212)-880-5353 firstname.lastname@example.com
© Copyright 2012, GlobeNewswire, Inc. All Rights Reserved


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How to Run a Franchise While Keeping Your Corporate Job
Join Basic
Join VIP
If you're ready to escape the corporate work but not ready to give up the paycheck, you can take the special path of becoming an entrepreneur while also keeping your current or future corporate position (at least for the short term).
In this ExecuNet Master Class session, you'll hear a successful senior-level corporate executive share their story of creating a plan to take control of their destiny – and live life on their terms.
Joining the conversation will be Pete Gilfillan, international best-selling author of HIRE YOURSELF, successful entrepreneur, and happy corporate executive escapee.
Join the session to learn how to take control of your destiny, conquer the natural fear of a new path, and learn what it takes to get started.
Most important, you'll gain a clear understanding of how you, too, can become an entrepreneur and while keeping your corporate income. Learn the path to take control of your destiny (freedom) while transitioning out of the corporate craziness on your terms.
Details:Host: Pete Gilfillan
Date: Thursday, May 16, 2019
Time: 1:00 PM - 2:00 PM ET
Place: Your PC at Home or Work
Share This Article
About the Presenter:Pete Gilfillan is the president of Winning Franchise Solutions, a nationally-recognized franchise consultant and the international best-selling author of HIRE YOURSELF.
Pete is a passionate business leader who is driven to help people achieve their dreams of career independence through franchise ownership. With more than 20 years' experience as a corporate executive across multiple industries and a history of small business ownership, Pete brings a wide breadth of experience to his work as a franchise consultant. His unique knowledge of franchising, energetic outlook, and determination to find the right franchise for each candidate's lifestyle and goals set Pete apart in his field.
Pete was raised in an entrepreneurial family. He spent seventeen years working at Ford Motor Company, rapidly advancing through a variety of regional and national positions to reach the role of general manager - where he guided up to six hundred franchise dealerships generating $5 billion in revenue. In his executive capacity, Pete was able to gain an in-depth knowledge of the mechanics, strengths, and benefits of franchising from the corporate side of the table. Pete became a franchise owner himself in 2010 when he purchased a multi-state master license to a junk removal franchise. His investment gave him the opportunity to better understand the benefits and challenges of being a franchisee and the importance of choosing the right franchise for one's strengths, talents, and business objectives. Since 2011, Pete has been working as an independent franchise consultant with FranChoice to help potential franchisees gather information, evaluate opportunities, and make smart selections in franchise ownership. In his role of helping each candidate find his or her optimum investment and lifestyle choice, Pete has found his most fulfilling and rewarding professional calling.
Pete is a graduate of the University of Wisconsin-Eau Claire and resides in Naperville, IL, with his wife and children. In his private life, he enjoys watching his kids' activities, spending time outdoors, exercising, and avidly pursuing self-improvement through books, audio programs, and seminars.
Registration:Contact: Member Services
Email: firstname.lastname@example.com
Call: 203-750-1030


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To check out extensive LP label and price guides, head to the Vinyl Beat website!
When Jimi Hendrix joked that "you'll never hear surf music again," in his song "Third Stone from the Sun," he was only four years removed from the heyday of the surf music craze. However in 1967, with psychedelic music flourishing in the midst of the hippie movement, surf music seemed incredibly square and white, like ancient history.
Surf music started out as reverb-drenched instrumental garage music by the likes of Dick Dale and The Bel-Aires and was centered in Southern California. In 1961, The Beach Boys recorded the song "Surfin'," and a genre was born. By 1964, car themes were also included.
Living in California, there's still an abundance of surf related vinyl to be found in your favorite record haunts. At Amoeba, there's also many vinyl reissues of classic albums, such as the Sundazed Dick Dale series. And we recently enjoyed having Brian Wilson sign his Smile reissue at the S.F. and Hollywood stores.
Here's some live clips of the original hits:
Surf City - Jan & Dean
Surfer Girl – Beach Boys
Here's some of the early bands and tunes before it was even called "surf" music.
Mr. Moto - Bel-Aires
Surfin' – Beach Boys


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so we had a IG writer's dinner to welcome some new grasses and get to know some of our current grassing superstars. we made a lot of noise and annoyed our waitress at Bacini thoroughly. Amu, our regional manager if Jozi and the new producer on Sbu's morning show on YFM, managed to make it down to spend some time with us, too.
it was also Jacky's birthday. Jacky helps us out all the time. we're not sure why, but it must be out of the goodness of her heart. so we threw her a little party at the office with some fantastic carrot cake from Limnos, and we gave her this T-shirt. we know she's been waiting for it all her life.
and then this is just a rad hoody i found on Ricky Lee's back. Ricky runs a super cool company called Word of Art, as well as a clothing label you might have heard of called Muthaland. he also has a company called writeonafrica, which does commission based graffiti.


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For race use only. Not admitted in the area of the German StVZO!
Shock absorber's are the central chassis element. The shock absorber has a major effect on the driving characteristics of your scooter through it's spiral tension and graduated buffering. The rule of thumb goes: the stiffer it's construction and more exact it's adjustment, the better your traction and at the same time, better handling.
There's no doubt about it, MALOSSI plays the shock absorber game in another league than their competition. Whoever wants absolute racing quality shock absorbers, simply can't overlook the "RS24".
"RS 24": High end gas pressure shock absorber with nitrogen gas buffer, adjustable spring pre-load, pressure and tension adjustable through knurled screw. Progressive characteristics, good handling.
OEM Numbers (for the purpose of comparison)
46 8607 a.p. (MALOSSI)


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Despite her claims that she isn't ready to date post divorce, Kim Kardashian is one of those girls who seems to always need a man. And that latest man is poor
stupid Reggie Bush!
Days after, reports spotted the two lunching together and Reggie publicly denied Kim, a new report states, if it were up to Kim, the two would be back together! "Reggie and Kim have been talking since she split with Kris," a Kardashian source tells Us Weekly. "Reggie is the one who all other guys get compared to, and the one she runs to when there's a breakup. He is her safety net." So basically Kimmie Kakes is using ol' Reggie?
"He is comforting to her. But they are trying to be private about it – not even telling close friends."
The reason? Kim's family is totally against the relationship! "In her mind Reggie's her great love… but he's not a good boyfriend," the source explains. "Her family hates to see how upset she gets when it's over."
"She's always devastated and a mess. They really don't want her to go down this road again." But Kim
is desperate to be married has "never stopped loving him."
Kim's family is hoping she'll move on with someone new. "They want Kim to get back in the game and try meeting new people." Sadly, Kim's family and friends know Reggie will break her heart again. "It won't go anywhere," explains a source. "Reggie won't commit to her in the way she needs him to."
"He's not ready to give up the fabulous life he has as a single guy," the source adds. You mean he doesn't want to be henpecked by pimpmomager Kris Jenner and used as another pawn in the Kardashians' desperate attempts for fame, money, and attention?
Speaking of a pawn in the Kardashian famewhoring, Kris Humphries is stopping at nothing to take down the family who used and abused him! Kris' plan is to take his divorce proceedings to court in an effort to "clear his name" after he was made into the villain on Kourtney and Kim Take New York!
Kris simply wants to prove his innocence in the matter, but the Kardashians believe his motives are vindictive because he wants to destroy Kim! "He's doing this to humiliate her," a Kardashian friend reports. Well, frankly she has it coming to her!
Finally, sixteen-year-old Kendall Jenner has officially become a Kardashian famewhore. The teen model has recently announced her decision to blow off college and pursue modelling full-time instead. And of course she has the blessing of her parents – who will do anything for their 10%!
"I'm not really thinking about [it] right now," the Keeping Up With The Kardashians star told Life & Style about planning for college. "If my career really blows up, that's what I would do. I love doing it."
"She'll probably have a career by the time she's out of high school," Bruce Jenner eagerly added. "If that's what she wants to do, that's good. I don't know if college is going to be that important to her." Oh, such awesome role modeling. What a lucky girl! Maybe she can end up just like her sister, Kim!


text: Sijun Forums :: View topic - Refinement ?! what the hell ?! Log in to check your private messages Sijun Forums Forum Index >> Archive : Sep99 - Dec00 View previous topic :: View next topic Author Topic : "Refinement ?! what the hell ?!" Janderjunior memberMember #Joined: 29 Oct 1999Posts: 17Location: Ramat-Hasharon, Israel Posted: Fri Nov 12, 1999 4:17 am Heya dude, here's what im working on right now.. www.avodot.com/jander/demon01.jpg not that bad but i really dont have any clue how to refine it, if you know what i mean. any suggestions are welcomed.. ------------------ Ran Segall -{Jander}- Back to top BmemberMember #Joined: 12 Jan 2000Posts: 322Location: Houston, Tx, USA Posted: Fri Nov 12, 1999 6:38 am refine the shading,. and add a foggy background,. maybe give him a little puppy? nice concept, i cracked up when i saw it,. Back to top Anthony JmemberMember #Joined: 22 Oct 1999Posts: 412Location: Oakville Posted: Fri Nov 12, 1999 10:09 am i think the pic would look BADASS if the demons head was in front of his body, like he was screaming out right...but the body was behind the head instead of being underneath it. Try working on it, you might like what i'm sayin... ------------------ --------------- Digital Painting Gallery http://anthonys.8m.com "you must feel the force in order to use it Obi-Wan..." Back to top Display posts from previous: All Posts1 Day7 Days2 Weeks1 Month3 Months6 Months1 Year Oldest FirstNewest First Sijun Forums Forum Index -> Archive : Sep99 - Dec00 All times are GMT - 8 Hours Page 1 of 1 Jump to: Select a forum Digital Art----------------Digital Art DiscussionWork in ProgressGallery/Finished Work Miscellaneous----------------Random MusingsArchive : Sep99 - Dec00 You cannot post new topics in this forumYou cannot reply to topics in this forumYou cannot edit your posts in this forumYou cannot delete your posts in this forumYou cannot vote in polls in this forum Powered by phpBB © 2005 phpBB Group


text:
"My focus is less on setting limits than it is on creating the positive conditions in which technology becomes less compelling and different kinds of engagements thrive and flourish." Albert Borgmann
So we all know about FOMO (Fear Of Missing Out) but what about JOMO? Is it possible in today's digital world to reach a point where we find enough balance and perspective to actually find joy in being less than 3 meters from our smartphones? especially for young people who have never known a world without one? How do we maintain a health relationship with technology for ourselves and our children? How do we teach our kids that technology is a privilege, not a right?
This is a thoughtful book that draws on collective wisdom about human development and interaction and uses that as the starting point. Even though communication has improved with technology, we are all too aware of how all-consuming our devices can be and how advertisers and software developers exploit us and want us to become hooked. It's not that screens are inherently bad–they are an amazing tool. It's just that we may have lost our perspective in keeping them in their place. We need to control them, not be controlled by them.
The focus needs to be on humanity. If technology enhances our human connection, that is good. But if it replaces or hampers it, or alienates us from others, then we need to think again and perhaps take a step back. Crook actually starkly points out on a timeline how technological advances and cases of anxiety and depression have marched ahead together hand in hand over the years. Ironically instead of technology saving us time for other things, we seem lost in a maze of 'never enough time' and being anxious about it to boot!
The big push of our age is to consume. More information, more products, more communication. How then do we push back? To slow down, be present, and draw closer. The author does a great job of stressing the importance of face-to-face communication, physical activity, and hands-on creativity. I was happy to find no preaching in this book, just a reasoned discussion of the issues and suggestions for a healthy balanced perspective. Finding balance is important in so many areas of our lives, this is an excellent contribution to that goal!


text:
It was just his third month at the bank when Ritchie kicked off the contest with the school.
"In my past, I always got involved with a lot of the schools for community events because it's good for the schools, it's good for the children and it's good for the banks to be behind the support of a child," Ritchie said.
Michelle Pellegrino, dramatic arts teacher at P.S. 290, brought Nianh, Carlos and Felix to the bank last Thursday afternoon as they were presented with awards for their drawings.
Teachers at the school submitted the top 15 illustrations from their students, which were later voted on by nearly 100 residents from the community.
"I always tell them to never give up and to just keep going for it," Pellegrino said.
For their hard work and dedication, Nianh took home the $100 first place prize, Carlos came in second and was written a check for $75m and Felix won third for his artwork and received a check for $50.
Ritchie said he plans on working with the school to bring an entire class to the bank in the near future to teach them about banking and the value of a dollar.
"It always sparks enthusiasm, the children are wonderful, they're happy and it gives them a purpose," he said. "That's when we teach them what it's all about."


text: If you're a regular reader of the variety of major LEGO blogs out there, you've already seen this, but I'm passing it along on the theory that at least some of my readers come from outside the hobbyist community. Heather Braaten, who you may know on various online forums as HeatherLEGOGirl, has been missing for the past week. She was last seen in Seattle, Washington. If you see Heather, or know anything of her whereabouts, please contact Lino Martins at linotopia AT hotmail DOT com , as he is in close touch with Heather's family, or directly contact the Seattle police department. Or use any of the contact information on the flyer below.


text:
Rotterdam: Defending champion Roger Federer cruised into the second round of the ABN AMRO World Tennis Tournament on Wednesday by beating Grega Zemlja 6-3, 6-1.
Federer, a two-time winner at the indoor hard court tournament, had taken a two-week break after losing a grueling five-set semifinal to Andy Murray at the Australian Open and he showed signs of rustiness early against Zemlja.
The Slovenian dropped only one point on his first two service games and then forced two break points on Federer's serve in the fourth game.
But that was as good as it got for the No. 64-ranked Zemlja. Federer switched up a gear, saved both break points and broke in the next game and again in the ninth game to take the opening set.
The second set was over even quicker, with Federer closing out the match in 58 minutes.
Federer conceded he took a while to get into his stride after his break and get used to the conditions at Ahoy arena.
"Hall play is different. It's warmer, so the ball flies more and it takes a bit of getting used to," he said. "The first ones are never easy. But I'm happy to be back and playing well."
In the evening's final contest, Grigor Dimitrov beat veteran Nikolay Davydenko 7-5, 6-3 in their second-round match.
Earlier Wednesday, Gilles Simon beat Italian qualifier Matteo Viola 6-3, 6-1 to secure a place in the quarterfinals, and fellow Frenchman Julien Benneteau joined him after a 6-1, 6-3 win over Victor Hanescu.
Marcos Baghdatis reached the second round when Benoit Paire of France retired while trailing 6-0, 6-7 (3), 4-0.
Another French player, fourth-seeded Richard Gasquet beat Viktor Troicki of Serbia 7-6 (3), 6-1 to reach the second round.


text:
New York 2013: Shelby Raptor Debuts With 575-HP V-8, Custom Graphics
As we suspected when Shelby hinted its next vehicle won't be Mustang-based, the tuning firm has unveiled a Shelby version of the 2013 Ford F-150 SVT Raptor at the New York auto show. The Shelby Raptor boasts unique graphics and a supercharged engine, and joins the Shelby Focus ST and 1200-hp Shelby 1000 S/C on stage in the big apple.
A 2.9-liter supercharger is used to raise power of the stock SVT Raptor's 6.2-liter V-8 from 411 hp to 575 hp. A Shelby Borla exhaust system contributes slightly to those gains, while the stock six-speed automatic sends power to all four wheels. Those wheels are shod in 35-inch Goodrich All-Terrain tires, and an optional custom wheel design is also available. To help the Shelby Raptor stand out from lesser, non-supercharged models, three graphics packages will be offered.
The Shelby Raptor package starts at $17,995 and excludes the cost of the base truck. Each model year, Shelby will build 100 specialty Raptors. Collectors will be glad to know all Raptors come with a documented Shelby CSM number plaque that's entered into the official Shelby Registry. Orders for the limited-production supercharged truck are being taken now.
Source: Shelby


text:
Archive for the 'Gardens' Category
I recently read about, and then visited Prinzessinnengarten. It immediately became one of my favourite places in Berlin. Robert and Marco welcomed me, and didn't think my idea to grow fruit to bake with completely insane.
Prinzessinnengarten is an urban garden, it's on a long disused site on one corner of Moritzplatz roundabout. The terms of the lease mean that everything has to be moveable, so all their veg is grown in cartons generously donated by Märkisch Landbrot.
Their own website can tell your far more including how to get involved. This weekend they're running a Stadtsafari to try and get 11 to 16 year olds to think about how openspace is used in their local environment.
My idea to grow fruit won't go anywhere this year – it's too late to start planting – but hopefully next year I can get some Berlin raspberries, blueberries, etc. planted up and then Hudson's can bake with really locally ingredients. In the meantime we've supplied the cafe with cake on a couple of occassions…and work of mouth led us to supply Betahaus next door.


text:
Some question why Glendale does not have a similar memorial in the works.
SeA proposal to memorialize victims of the Armenian Genocide with a monument in Pasadena received unanimous approval from Pasadena City Council members on Monday, a decision cheered by Armenian American leaders in Glendale who have joined the effort to see it built.
Organizers of the nonprofit Pasadena Armenian Genocide Memorial Committee are raising funds to erect the monument at Memorial Park in central Pasadena before the centennial observance of the genocide on April 24, 2015.
Garo Ghazarian, chair of the Armenian Bar Assoc. and a member of the Glendale Civil Service Commission, said Pasadena is a fitting home for the tribute because the city was the first in Southern California to embrace Armenian American immigrants before and after the genocide.
That a city council without Armenian American members united behind the proposal is "all the more reason to be encouraged that there is hope for greater understanding and acceptance of what history has documented so well," said Ghazarian, who was among more than 150 supporters who attended the meeting at Pasadena City Hall.
The monument's design will include a three-column tripod from which drops of water will fall into a carved stone basin. Some 1.5 million of these symbolic teardrops will fall each year, representing the estimated number of lives lost during the genocide.
The campaign in Pasadena has also rekindled talks of erecting a genocide monument in Glendale, a conversation that began more than a decade ago.
"Building a genocide memorial in Pasadena is setting an example for what should be done in Glendale," said David Gevorkyan, a member of the Pasadena memorial committee's board who also serves on Glendale's city Audit Committee.
Dan Bell, Glendale's liaison to a community group that plans the annual city-sponsored genocide memorial ceremony in the city, said members are seeking to revive a dormant nonprofit board previously in charge of plans for a Glendale monument.
More than 1,000 people signed a petition in favor of the Pasadena monument and Glendale City Councilman Zareh Sinanyan attended Monday's Pasadena council meeting to voice his support.
Ghazarian, who co-chairs a committee planning Armenian Genocide commemoration events throughout the western United States, said Glendale should consider a museum or permanent library exhibit focused on the tragedy.
"Something significant needs to be done in Glendale," he said.


text:
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text: [RIGHT][/RIGHT] "Captain, there's a message coming in from Admiral Black," Hoshi Sato announced. "On screen," Captain Jonathan Archer said. "No, wait. Sir, the Admiral says it's private." "Oh. Well, in that case, I'll take it in my Ready Room. Thanks," Jonathan walked into his nearby little office. "Okay. Sir, what's the trouble?" he asked, once Admiral Black's familiar face appeared on the screen. "I'm afraid I've got some bad news, Jonathan." "Oh?" "Yes. It's about one of your youngest crew members. Crewman Shapiro's had a death in the family." "Oh, well, that's unfortunate, but I'm not following you." "You should tell him personally." "Can't his family?" Jonathan would do it but he didn't love such chores. "No, it has to be done as soon as possible, as this is a news story that's going to break, and soon. Better for Shapiro to hear about it from someone he trusts, than via the news wire," The Admiral said. "Well, uh, I guess so. But still, why can't his family tell him?" "It's Saturday afternoon on Earth. They won't use communications until sundown. Which is around six hours from now." "Oh. Huh, interesting." "The deceased's name was Rachel Orenstein. She was his great-aunt," The Admiral said. "News story, huh?" "Yes. She lived to one hundred and twenty-seven, breaking all previous records. Her death is a news story for sure." "Ah, now I see," Jonathan said, "I'll take care of it. Archer out." The line went dark. "Ensign Sato," he punched in another communication. "Get Crewman Shapiro in here, please." "Yes, sir." =/\= Ethan Shapiro was nervous, and combed his thick black hair with his fingers a few times. "You, uh, wanted to see me, sir?" "Sit down. And, uh, you're not in trouble, Crewman." "Oh, whew. Thank you, sir." "Shapiro, I, I'm sorry to inform you, but your great-aunt has passed away." "Oh. Well, that wasn't exactly unexpected," Shapiro said, "I take it my folks didn't call because it's Shabbos?" "Uh, I suppose so," Jonathan said, "Are you, we can drop you at a Starbase, you can be back for the funeral." "No, sir. I can't. We always have them in only a few days. So it'll most likely be tomorrow. But there's a, when the gravestone is carved, it's unveiled. And that's its own ceremony. It's in, uh, usually a few months after a death, maybe five or six months later. I'd like to be able to go to that ceremony, sir." "Yes, yes, of course. And, uh, Crewman, if you feel the need, take the rest of the day off. I'll inform Lieutenant Reed." "Thank you. Sir?" "Yes, Crewman?" "I'd like to, I feel I should say Kaddish. It's our mourning prayer. Is it possible to get in touch with Rabbi Benson?" "Yes, of course. I'll have Ensign Sato contact her." "Thank you." =/\= Back in his quarters, Ethan paced a little to pass the time. There was a chime. "Come in," he said. "Crewman, I'm sorry to have heard the news," Lieutenant Reed said, "If there is anything that I can do, you'll tell me, won't you?" "Yes, sir, of course. I, you know, I guess when someone is that old, it's so expected. I dunno. It's not that I don't care but I guess I'm not as deeply affected." "I suppose that's understandable," Reed said, "You cannot say that she was too young. One hundred twenty-seven! It boggles the mind. Think of the things she saw. Did she speak with you about them at all?" "Sure, sometimes. Told me about the times before warp drive. Things weren't doing so well on Earth. But she and my Uncle Murray, they had a little farm and they just, you know, they did their best." "Did your aunt have any children?" "No. So my Mom and my Uncle Stewart were like her kids, and my sister Angela and me, we were kinda like she'd had grandchildren of her own." There was another chime. "Come in," Ethan said. It was Andrew Miller. "Hey, man, I heard. That's rough. Oh, hi, Lieutenant Reed." "I'd better go," Reed said, "Remember, take whatever time you need." "Thanks." The door safely closed, Miller asked, "So, uh, did you get to talk to the Starfleet Rabbi yet?" "Not yet. I'm trying to figure out how we're gonna get a minyan." "Well, there's you and me, and Bernstein," Miller said, "And Rosen. That's it, right?" "Right. No other Jews on board." The computer chimed. It was Hoshi. "I have your Mom for you. And, Ethan, I'm sorry to hear about your, your grandmother, was it?" "Great-aunt. And, thanks." Linda Shapiro smiled wanly at her son, across the light years. "It's been quite a day. I think I've talked to every news service in the solar system when I should have been resting. How are you holding up, sweetie?" "I'm doing all right, Ma. The question is: how are you?" "Oh, you know me. I'm just doing what needs to be done. Your father's made all the arrangements, and Angie is going to be here. Sorry you won't be able to make it." "I'll get in for the unveiling, Ma, I swear." "Good. Oy, I'd better go. It's this and then Chanukah. You'll remember to light candles, right?" "Yes, Ma, of course." "And talk to that nice girl Karin once in a while." Ethan smiled. "Ma!" "Uh, hi, Mrs. Shapiro," Andrew said, coming close to the screen. "It's a shonda, so few Jews on board," she said, "Andrew; you'll call your mother for Chanukah, right?" "Uh, yes, of course," Andrew reddened. "Ma! Andrew's already got a Jewish mother. He doesn't need a second one." "I worry," She said, "Look, all kidding aside, I'm very proud of you. And Aunt Rachel was, too. I love you." "Love you too, Ma," Ethan closed the channel. "What was that all about?" Andrew asked. "Oh, now that I'm a sophisticated man of twenty-three, she's trying to set me up with Bernstein. Only Jewish girl on the ship," Ethan explained. "Ha, my mother's trying to do the same. I bet Rosen's Mom is, too." The computer chimed again. It was Hoshi again. "You up for talking to Rabbi Benson, Ethan?" "Sure. Bring it on," he said. Rabbi Benson's image filled the screen. She was a woman of about forty. "I'm glad you reached out to me, Ethan. The news wire is full of stories. Your great-aunt was what we call a Woman of Valor. Do you know the hymn?" "Yes, of course I do," Ethan said, "Her price is above rubies, right?" "Some translations say pearls but, yes, same difference," The Rabbi said, "You are, you need to say Kaddish, you know." "Yes, but there aren't enough of us here for a minyan," Andrew said. "The Torah can count as one man," The Rabbi said, "But that's still not enough, yes?" "That's correct," Ethan said, "There are only four of us. So that leaves us five shy." "Well, this question has been debated by scholars already. There are two ways to go and they are both acceptable for every sect except for Orthodox. You're a Conservative Jew, right?" "Right, Rabbi." "Very well," she said, "When Starfleet was established, this question was decided, as Talmudic scholars determined that there could be occasions when Kaddish would have to be said but a Jew would be, perhaps alone, or with no means of communicating with other Jews. So, you can pray with a quorum, a minyan partly composed of Jews who are linked via communications -- such as we are linked right now. Or you can enlist the help of non-Jewish friends for this specific purpose. Either way will work." "I'll, um, I'll think about it. Can you conduct a little service remotely?" Ethan asked. "Sure," Rabbi Benson said, "Just tell me when." The communications channel closed. "You know we'll stand with you, man," Andrew said. "Yeah, thanks, pal. And then there's Chanukah. Huh. I was never as frum as my folks but I do like to celebrate it. I just wonder if it's in bad taste, given what's happened." "Hey, I heard your Mom. She said you were to go ahead and light candles. I bet your aunt would've wanted it that way. So light the damn candles in two nights." "Yeah, you're right." =/\= The four of them sat together at dinner. Josh Rosen looked at his tray. "Hmm. Chicken cacciatore. I think. It's not Mom's cooking, I'll tell ya that." "Your mother is probably not a four-star chef," Karin Bernstein pointed out. "I happen to like Chef's cooking. It's so much better than what we got at the Academy last year." "At least this doesn't have to be fixed up in order to be kosher," Ethan said. "Well, it's all the same to me," Andrew said, digging in. "You don't keep kosher, eh?" asked Josh. "No. I'm halfsies," Andrew explained between bites. "Mom's Reform Jewish; Dad's Presbyterian. No kosher laws and separate dishes in my house. Plus I get both Christmas and Chanukah." "Spoiled brat!" Karin said. "I'm just a chunk of diversity, all wrapped up in one neat little package," Andrew said. "Did you guys get eight presents when you were kids?" Josh asked. "Er, pass the pepper." "Sure. And, here you go. But my folks dropped that when I was six or so," Ethan said, "Probably getting to be too complicated." "Yeah, I think I was eight when that happened," Karin said. "I was five," Andrew said, "Also found out there was no Santa. It was not a good December." "Awwww," Karin said. "Well, I haven't quite recovered yet," Andrew said, smiling at her. "I think you'll be all right," she said. "Guys, uh, can I be serious for a sec?" Ethan asked. "Sure, bro," Josh said. "I wanna do a service; you know, say Kaddish and all, tomorrow night. Okay?" "Yeah, of course," Karin said, "Just tell us where to be." "Uh, my quarters. Nineteen hundred hours, okay?" "You got it," Andrew said. =/\= The next morning, after breakfast, Ethan spotted Hoshi. "Can, um, can I ask you a favor?" "Why, sure," she said, "Walk with me, I gotta get to the Bridge for shift." "Oh, yeah. Uh, can you read Hebrew?" "I'll muddle through," Hoshi smiled. "Is this about your, your aunt?" "Yes. I'm going to, um, I'm gonna hold a little service for her tonight. In, in my quarters. With, uh, other people. This is not, like, a date I'm asking you out on or anything," Ethan visibly reddened. Hoshi smiled. "Don't worry about it. I'll be there." =/\= Seven PM rolled around. Nineteen hundred hours. Ethan was in his best dress uniform, with a yarmulke on his head. Karin and Andrew arrived first. "How you doin'?" she asked, kissing Ethan on the cheek. "Better now. Good to be with friends. I, I got some people coming to help out." The door chimed, and Karin busied herself letting people in. "Do you like her?" Andrew asked. "Her? Huh, not the time or the place, bro." "No, I guess not. Just, I, uh, tomorrow night, Chanukah? You better make your move if you're gonna. 'Cause if you don't, I will." Ethan smiled. "Go for it. As if you needed my blessing." Hoshi stood next to Malcolm. Then Karin, Andrew and Josh stood together in Ethan's tiny quarters. The door chimed and Ethan answered it. It was Captain Archer. "I brought a few friends. I understand you needed ten people," He said, and let in Commander T'Pol, Dr. Phlox and Crewman Hamidi. "Oh, hi," Ethan said, a little taken aback. "Azar, do you know Josh? I think you know Karin and Andrew." "Yes, of course. Engineering, right?" asked Azar Hamidi. "And, I'm sorry for your loss. I can't read Hebrew, but it can't be too different from Arabic, I figure." "Not too different," Hoshi said, "Here, let me get the channel for you," She fiddled with the computer's controls. "There." Rabbi Benson was on the little screen. "We are here to say Kaddish and to mourn Rachel Orenstein. Ethan, do you wish to say anything?" "Yes, thank you. My Great-Aunt Rachel saw a lot in her long life. She went from an Earth where people could barely get it together to seeing us go out here into the unknown. She used to tell me it was a little like wandering in the desert for forty years. You know, you're not sure where you're going, but you trust that wherever you get is going to be good. And I think it's been good. And I'm glad she got a chance to see that. She was like a link to the past. And now it's time to, to say good-bye and look to the new. Rabbi, I'd like to say Kaddish now." "Yes. Yis'gadal v'yis'kadash sh'may ra'bbo, amen ...," began Rabbi Benson. "Thank you, Rabbi," Ethan said when the prayer concluded. "My aunt would have wanted me to celebrate Chanukah tomorrow. So I'd like to wish you and yours a Good Yontif." "Good Yontif to you. Benson out." "What happens next?" asked Jonathan. "Well, usually we eat something. But I think we can forego that," Ethan said. "Tomorrow, use the Observation Lounge for your celebration," Captain Archer suggested. "And, um, feel free to come, everyone," Ethan said, "I, I'm not much of a host. But I do want to thank you all for caring enough to do this. So if I can, um, if I can repay it with a few latkes tomorrow, well, I hope you'll come." "Wouldn't miss it for the world," Azar said. =/\= "Do you have everything?" Karin asked Josh. "Yeah. Chef made latkes and there's sour cream and applesauce. And somebody wanted ketchup. Ugh." "That would be me," Karin said. "Ketchup?" "I eat ketchup on matzoh brei, too. Wanna make something of it?" "Uh, no, that's okay," Josh said, "Oh, and check this out," He produced a small pouch and emptied its contents onto a table. "Holy cow!" Karin exclaimed. "You got dreidels!" "Yep. My Dad sent them over from Mars. But I don't have any gelt to bet with." "Oh, I think we'll think of something to use," she said. Ethan arrived. "I got the menorah. And I got candles," he said, placing them on the table. "You'll do the honors, tonight, Miss Bernstein?" "Yes, of course, Crewman Shapiro, if we're being oh so formal this evening," she smiled. "We don't have gelt," Josh complained. "That's okay. Maybe we can bet on the dreidel game with latkes," Ethan suggested. "If I lose, someone will eat my latke," Karin complained. "Then don't lose," Josh said. Andrew came in. "A moment, lady and gentlemen!" he announced, and then went to the nearest computer. "Ensign Sato, if you please," Music began to play through the computer's speakers. "You want a party, you got a party. Andrew Miller won't let ya down." "This is contemporary stuff," Karin said, her hand cocked on her hip. "So? I got other stuff. Don't worry. You'll get to dance a hora, Missy." Azar arrived. "I didn't realize this is a gift-giving holiday," he apologized. "Oh, no problem," Ethan said, "We're all grown-ups here. No need." "Well, I brought this," Azar said, producing a jar of Iranian olives. "Got 'em the last time I was on Earth." "Oh, these will be great!" Karin gushed. "Here, um, can you open this?" "Allow me," Andrew said, doing the deed. Ethan turned away, smiling. "What does that mean?" Azar asked. "He gets to be gallant. Oh, man, he's gonna be insufferable." "She's a pretty girl," said Azar. "So why not be insufferable?" The Captain arrived with friends in tow. "I'm afraid I didn't get a chance to read about Chanukah at all," He said, "You light candles and ...? What else?" "Well, oh good, everyone's here," Ethan said, "It's the Festival of Lights. It's because, uh, well, a few thousand years ago, after the Maccabees defeated the Syrians, the big Temple was desecrated. And the thing is, we have what's called an Eternal Light." "Ner Tamid," Hoshi said, "That's it in Hebrew, right?" "Right," Karin said, "And we have to keep the flame burning at all times." "A lot of cultures have ongoing lights as a cornerstone of their faith," T'Pol explained. "It is a compelling image for many species." "Yes," Josh said, "But the Temple, it was unclean. Non-kosher animals had been slaughtered in there, so it was all messed up. And it would take eight days to get it all cleaned up. But there was only one vial of pure oil for the eternal lamp, and it would only last for one day. Plus it would take eight days for more pure oil to be produced." "So our, our ancestors," Andrew continued, "they took a chance and poured in the oil anyway, and they prayed that it would last. And it, it did. For the eight days needed to get the Temple cleaned up and more oil purified. Which is why we have Chanukah in the first place, and why it lasts for eight nights." "And every year, this time of year, when it's cold and dark on Earth, we remember, and we celebrate Chanukah. We take a bigger candle called a Shammos, and we light it, and we use that one to light the other candles. One on the first night, two on the second, etc.," Karin said. "And then on the last night, all nine branches are ablaze," Ethan said, "Tonight's the first night, so it'll only be the Shammos and the one other candle." "Is it time to light them?" Malcolm asked. "Yes. Karin?" Ethan asked. "Baruch atah adonai ..," she began. Once she was done, Ethan said, "People like my Great-Aunt Rachel, they considered all of the holidays to be important. Chanukah isn't even the big one. But it's big enough for tonight, and it's big enough for friends. Because it's like, it's like a star being ignited. It's all about the light." "Anybody wanna dance?" Andrew asked. "Sure thing," said Karin. A singer on the song system sang, "Ushavtem mayim b'sason, mimainei hayeshua ..," while Andrew and Karin joined hands and started to dance in a circle. "C'mon, it's easy. You just kinda skip and then every few steps you turn backwards, like this," Karin said, taking Hoshi's hand as Josh and Ethan joined. "Oh, what the hell," Jonathan said, "Not a word of this to Starfleet Command," he said. "I won't tell if you won't, sir," Malcolm said, getting between Hoshi and Karin. "Mayim! Mayim!" They clapped together. "Mayim, mayim b'sason!" "Whew!" Hoshi said when the dance was finished. "I don't think I need to go to the gym tonight. That song's about water, right?" she asked Ethan. "Yes, something about water in the desert, I think." The ship moved a little more, and Dr. Phlox looked out the observation window. "Look. There's your light, Crewman," It was a small star that had winked into view. Everyone stopped what they were doing to take a look. Andrew quietly put his arm around Karin's shoulder. He looked over at Ethan. "Great party, bro." "Thanks. I think Great-Aunt Rachel would've had fun, too. Happy Chanukah."


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Looks like Charles Woodson will be a Raider!
Are you ready for some Raiders and Broncos tonight.I hope it's a good game!
Congrats man! I'm going to be lucky if I make the playoffs this year!! :facepalm:
Its going down Sunday lol.Raiders @ Broncos,you gotta love it!
You're right, you probably don't have that either.
Nah Jet, I don't think so. Not yet anyway lol.
Gonna be a long season for you, bud. At least you have fantasy football, though.
Hey bud! Check your PM's!!!!
I knew, had to be sure though.
Who the heck that be in your new sig?
Bench Warmer
Recovering Smackaholic
#OrangeandBlue #PFM
First Year Fan 1974
Football Immortal
five thousand, 800 and uh
Practice Squad
Former Mod Of Steel
Immortal Canuck Mod, eh!


text: Natalie Knowles & Trevor BennetWelcomeOur BlogPhoto AlbumCeremonyReceptionHoneymoonTravel InformationRSVP Thank you for visiting our wedding website! We are so excited to share the details of our special day with you. Trevor and I have such gratitude for each other and for our family and friends who add so much to our lives. We are thrilled to invite you to be part of our new life together and look forward to many life celebrations with you in the future.The pages of our website have details of our wedding, reception and honeymoon information. We look forward to sharing the "countdown" to our special day with you and to have our loved ones with us when we tie the knot!Share Profile Wedding Website on FacebookShare Profile Wedding Website on TwitterShare Profile Wedding Website on Pinterest


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What pension plan sponsors can expect from the recent historic drop in bond yields
The U.S. 30-year Treasury Bond recently posted a significant milestone. In Barron's February 24th issue, it was reported that...Posted February 27, 2020 — Read more
No, this isn't about a Madonna song (although what a piece that would be!). Kindly allow me a few...Posted February 26, 2020 — Read more
Stay ahead of COVID-19 in the workplace
While the incidence of the Coronavirus COVID-19 in the US is low (the Centers for Disease Control – CDC...Posted February 21, 2020 — Read more
New Jersey finalizes paid sick leave rules
The New Jersey Department of Labor and Workforce Development has released final rules governing the New Jersey Earned Sick Leave...Posted February 20, 2020 — Read more
Article: Making sense of HR Tech in 2020
Scot Marcotte, Chief Technology Officer of Buck, looks at three key areas — Employee Experience, Workforce Analytics, and Predictive Analytics...Posted February 20, 2020 — Read more
New Jersey employers must offer pretax transit benefits by March 1
Last year, New Jersey became the first state to enact a law requiring employers to offer a pretax transportation...Posted February 13, 2020 — Read more
EEO-1 pay data collection ends
A federal judge has ruled that the EEOC's collection of EEO-1 Component 2 pay data for 2017 and 2018...Posted February 12, 2020 — Read more
SECURE-ing the bond with your employees with the new SECURE Act provisions
While there are a few mandatory provisions of the SECURE Act such as extending the minimum required distribution age...Posted February 12, 2020 — Read more
A breath of fresh air from Davos: The new corporate spirit
"A company treats its people with dignity and respect. It honours diversity and strives for continuous improvements in working...Posted February 10, 2020 — Read more
New Jersey targets worker misclassification
On January 20, New Jersey Governor Phil Murphy signed six bills into law aimed at reducing the use of...Posted February 6, 2020 — Read more


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14-15 October 2009, Rio de Janeiro, Brazil
The OECD/IOPS Global Forum on Private Pensions examined reform progress and recent pension fund industry developments in Brazil and in the Latin American region in general, focusing on the main challenges facing defined contribution (DC) privately-managed individual pension schemes which are the main type of retirement arrangements in the region, including risk- transfer and the design of pay-out phase.
The Global Forum also provided an opportunity to discuss innovative regulatory policies/initiatives designed to improve the design of DC systems and will examine the challenges and advantages of promoting/setting up the hybrid pension arrangements.
A special session was devoted to investment strategies of private pension plans, where the findings of the joint OECD-World Bank research project on measurement of investment performance were presented and recommendations to policymakers were discussed.
The Forum was attended by senior governmental officials, leading pension policy experts, pension fund industry leaders from the OECD and the IOPS member countries and the Latin American region.
Session 1: Pension Industry Development in Brazil
Session 2: Roundtable on the impact of and policy responses to the financial and economic crisis from Latin American Pension systems
Session 3: Retirement savings adequacy in DC plans - Contributions and Coverage
Session 4: Mixed plans: Risk sharing in hybrid DB systems
Special session:OECD – WB research on Investment Performance of Privately Managed Pension Funds
Session 5: Human Capital and Life-cycle Investing
Session 6: Policy recommendation to policy makers and regulators
Related Documents


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DataPilot 5.2.0
Back up your cell phone contact information in case you lose, break or damage your cell phone.
Stay in sync with your Outlook, Outlook Express and Palm Desktop contacts. Dial up to the Internet and check e-mail or surf the Web while away from the office. Create thousands of one-of-a-kind ring tones, wallpapers, and pictures and transfer them free via data cables. Download pictures from your camera-enabled cell phone to your PC and e-mail them to your friends and family. Stay organized with DataPilot's calendar by synchronizing Outlook appointments with your cell phone scheduler. It supports over 650 phone models of the popular manufacturers, such as Motorola, Nokia, Samsung, LG, Sanyo and Sony Ericsson.


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I've been a vegetarian for over 20 years, and have no plans to start eating meat any time soon, so could that mean I am hurting my skin instead of helping it? Truthfully I didn't think that the lack of animal protein in my diet was hurting my skin at all until I read the following post from esthetician Renee Rouleau on her blog:
From working with skin hands-on as an esthetician and skin care expert for over twenty years, I have to say that I most definitely have seen similarities in the skin of people who have a vegan diet versus those who are not. What I have noticed is a dull, tired, sallow look to the skin, similar to that of a heavy smoker's skin, as well as a premature loss of skin tone. By no means am I knocking someone's choice to live a vegan lifestyle, I'm simply sharing my observations and thoughts.
Because a vegan diet consists of mainly fruits, vegetables, beans, nuts and whole grains, those that follow it may have trouble getting enough protein—the building blocks for skin. Protein is an essential component that makes up cells in the epidermis, including collagen and elastin fibers to keep skin firm and smooth.
Many vegans rely on beans and soy as their main source of protein, but protein that comes from fish, poultry and meat may be more complete and therefore make for a better effect for the appearance…
Now I am not going to argue with Rouleau's hands on experience and observations about how people's skin who follow a vegan diet looks because of her experience and expertise (and on a side note, the more I read of Rouleau's blog the more I like her and her advice, usually), but I can go by my experience being a vegetarian for a long time and I certainly can research this topic – which I did. Though Rouleau mentions specifically an issue with vegan's skin, vegan's do not eat any animal protein or any food derived from animal sources like eggs, dairy, or honey, I chose to tackle this question by looking at both a vegetarian (a vegetarian will eat dairy, honey, and eggs) and vegan diets as well.
I found it really interesting that a lack of animal protein in someone's diet would influence how their skin looks since you can get enough protein in your diet from dairy, eggs, and legumes (not to mention certain grains as well like quinoa). Making a statement that a person needs animal protein in their diet for good skin – is that just an anti-vegetarian or vegan bias? I have to admit that the minute I read Rouleau's post I got a little defensive about my vegetarian diet and how my skin looks, and I really wanted to research this topic further.
Yes, Protein Is Important But You Don't Need Meat
A well balanced diet is key to both having and maintaining great skin, but a well balanced diet means that you eat a wide variety of foods from many sources not just animal sources. I looked through my various books at home and searched online in order to see if others agreed with Rouleau's statement that consuming animal protein was necessary for building collagen. I only found one other source that said the same thing. Mostly my research yielded the similar lists of foods that promote great skin and good health like a wide variety of fruits and vegetables, nuts, olive oil, lean protein like fish, poultry, tofu, and legumes, and whole grains. When it comes to building collagen in the skin, in particular, New Beauty suggests eating the following foods:
Boost your body's collagen with the following eight foods:
1. Water-rich vegetables like cucumber and celery have a high sulfur content, which is important in collagen production. Collagen can't be produced if sulfur isn't present.
2. Fish creates stronger cells. Fish is loaded with omega-3 fatty acids. Skin cells are surrounded by a fatty membrane that protects them. When the cells are healthy, they are able to support the structure of the skin.
3. Soy blocks aging. Whether sourced from soymilk, cheese or tofu, soy contains genistein (plant hormones that serve as antioxidants), which prompts collagen production and helps to block enzymes, like MMPs, that can age the skin.
4. Red vegetables are a natural form of SPF. Tomatoes, peppers and beets contain the antioxidant lycopene. Lycopene protects the skin from damage while increasing collagen levels, acting as a natural sun block.
5. Dark green vegetables, rich in vitamin C, like spinach and kale, rev up collagen production. In topical products, vitamin C stabilizes messenger enzymes that break down collagen. It also prevents weak collagen by protecting against free radicals.
6. Berries ward off damage. Blackberries and raspberries scavenge free radicals while simultaneously increasing collagen levels.
7. White tea supports structure. According to research conducted by Kingston University and Neal's Yard Remedies, white tea may protect the structural proteins of the skin, specifically collagen. It's believed to prevent enzyme activity that breaks down collagen, contributing to lines and wrinkles.
8. Orange vegetables, like carrots and sweet potatoes, are rich in vitamin A, which restores and regenerates damaged collagen
So while an animal protein does show up on this list there are plenty of other options as well for building collagen. Dermatologist Nicole Rogers, MD, on WebMD, answers the question about what to eat in order to prevent wrinkles thusly:
What kind of foods should I include in my diet to prevent wrinkles?
It's helpful to ingest foods that are high in antioxidants. These foods can help absorb the free radicals created in your body by UV light exposure, which can break down collagen and create fine lines and wrinkles. Foods high in antioxidants include dark berries such as blueberries, cranberries, blackberries, and raspberries. Beans are also high in antioxidants, including red beans, kidney beans, and pinto beans. Also, drinks that may be helpful include green tea, red wine, and coffee, all in moderation of course.
No mention here either of having to eat animal protein.
I also turned to Dr. Carl Thornfeldt in his book The New Ideal in Skin Health to see what he had to say about diet and aging (pages 445-446):
It is well known that a poor diet contributes to exacerbation and severity of skin lesions, preventing proper healing and reducing remission time. The blame has been directed at many different types of food, and while many of those claims are not valid, a healthy and balanced diet certainly can make a huge impact to one's skin. Beginning in elementary school, Americans are taught to eat according to the FDA four food groups that has been upgraded to become the Food Pyramid. However, most people do not actually follow those guidelines. To help with overall skin health, the reduction of sugar consumption is critical and should be the first step. Incorporating at least one additional serving of preferably fresh fruits and vegetables a day is also an effective way to improve overall health that corresponds directly to the health of one's skin.
Furthermore, Dr. Thornfeldt points out that there is an ingredient that is widely and universally consumed that is ruining our health (and aging us by causing inflammation):
Refined White Sugar is Nutritional Public Enemy #1
The least popular recommendation I make is to avoid refined sugar. When raw sugar – from sources such as sugar cane or sugar beet – is bleached so that only the pure sucrose is left, it is called "refined sugar." Refined sugar is what you would buy in the store as white sugar. Refined white sugar is nutritional health public enemy #1 because it activates the glycation inflammatory pathway and stimulates excess insulin production by its high glycemic index, which is the speed of raising blood glucose levels, inducing an insulin spike. This leads to further destructive inflammation. Corn syrup contains fructose, which consists of a glucose and galactose. Galactose has a lower glycemic index with slower absorption. Brown sugar, molasses and honey all contain more complex sugars and proteins, thus improving the relative nutritional value as well as reducing the glycemic index. (page 450)
In my opinion, and from the reading that I have done, I would call out sugar as a bigger collagen destroyer than not eating animal protein. I struggle with my own addiction to sugar and keep trying to cut down on my sugar consumption in order to preserve my skin. It's hard.
Bottom Line: in order to keep your skin looking youthful limit your refined sugar consumption and eat a balanced diet filled with lots of fruits and vegetables, lean proteins (from any source), and whole grains.
Further Reading:
- The Mind-Beauty Connection by Amy Wechsler, MD – Chapter 7: The Beauty Buffet and Bar. I love this book and find that this chapter does a great job at explaining concretely how a healthy diet impacts your skin and overall health.
- Feed Your Face by Jessica Wu, MD – Chapter 7: Stop Wrinkles Before They Start. Another great resource for information about what to eat to have great skin.
- 6 Foods to Eat Every Day for Great Skin – Daily Beauty
- How to Stop Your Skin From Sagging – Daily Beauty
- Fruits and Veggies Are Good for You—But for Your Skin Tone?! – Allure
- How the Beauty Diet Can Enhance Your Looks – Prevention
- The Healthy Skin Diet – Skin Inc.
My Related Posts:
Image from www.ithappensinindia.com


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A collection of scholarly works about individual liberty and free markets. A project of Liberty Fund, Inc.
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Historical Period:
The 20th Century and Beyond
Weston is president emeritus of Foundation Francisco Marroquin, a U.S. effort launched in 1981 by three Californian professors of economics: Armen Alchian, J. Clayburn La Force, and Athur Kemp, to support education in market principles in Latin America.


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At a campaign stop this Election Day afternoon in the city of Torrance in Southern California's South Bay, GOP contender Steve Poizner targeted his opponent Meg Whitman's campaign spending. "Meg Whitman has spent close to $100 million in this campaign," he said, while maintaining that, despite trailing in the polls, he's going to win tonight.
I asked Poizner about all that money spent against him -- enough to put him at a disadvantage despite his own considerable spending (including more than $20 million of his own). Does he think the campaign finance system in California is broken? And if so, what would he do about it?
Poizner said he thought that campaign disclosure laws need to be strengthened so that voters could see all kinds of political spending, including money that goes through political parties and interest groups. "I would improve disclosure rules," he said.
U.S. & World
Poizner wasn't particularly specific, but some of his aides were complaining that journalists had investigated all of Whitman's financial machinations more thoroughly. Poizner seemed to be referring to various campaign finance loopholes that allow candidates to send money through various party mechanisms, particularly at the county level, and give to interest groups as a way of buying support.
Follow us on Twitter @PropZero. Join the conversation about the future of California's cash, kids and jobs.


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Sportscar legend Henri Pescarolo's hasn't ruled out continuing as a team owner after his company went into liquidation yesterday.
The organization, known as Pescarolo Team in its final incarnation, was liquidated by a French court after a six-month period during which it was protected under law from its creditors in a procedure akin to Chapter 11. It was unable to present a credible survival plan to the commercial court in the city of Le Mans at the end of that period at the beginning of this week.
Pescarolo, whose team was the most successful privateer at Le Mans for much of the 2000s as Pescarolo Sport, said, "It is not the right time to find new sponsors or investors. I had no real solution to present to the court.
"This means that Pescarolo Team doesn't exist any more as a company, but if I want to, I can continue. I still own the workshops and all the mechanics are available."
Pescarolo explained that his team could work with another entrant at this year's Le Mans 24 Hours in June.
"I am talking to people involved in two projects for Le Mans who are looking for someone to run their car," he said. "It would not be under my name, but I would be involved and they would use my mechanics and workshop."
Pescarolo hasn't ruled out re-starting a team using his own name for 2014, but he said that it would depend on the economic situation and whether he believes the new LMP1 rulebook offers privateers a chance to compete with the factories.
Pescarolo, 70, said that he would spend some time contemplating his future over the coming weeks.
"I haven't made any decisions," he said. "I have to decide if I want to continue in racing or go fishing instead."
Pescarolo blamed the failure of his team on the breakdown of a deal with the Luxury Racing Ferrari squad, which was to provided key funding for the development of a new car for 2012 based on the Aston Martin AMR-One monocoque. The Judd-engined car made its only appearance at Le Mans last year before Pescarolo had to withdraw from the remainder of the FIA World Endurance Championship through lack of finance.
The team started as Pescarolo Sport in 2000 and finished second at the 24 Hours in 2005 and '06. It was subsequently purchased by the Sora composites group and went into administration in 2010.
The team restarted after key assets (including two cars) were bought by two benefactors, including OAK Racing boss Jacques Nicolet, and loaned back to Pescarolo. It won the 2011 Le Mans Series drivers' title with Emmanuel Collard and Julien Jousse as Pescarolo Team.


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Is being a 'weekend warrior' bad for your health?
Work and family obligations keep many people from exercising on a regular basis. But working out only once a week or less puts you at risk of injury. Jeffrey Spang, MD, an expert at the University of North Carolina School of Medicine, explains how you can develop a long-term, healthy approach to exercise.
Media contact: Tom Hughes, (919) 966-6047, email@example.com
Wednesday, Oct. 6, 2010
Written by Sara Peach for UNC Health Care
CHAPEL HILL – During the week, you fight your battles behind a desk, slinging e-mail arrows from the safety of your cubicle. But on the weekend, your fights get physical: You defeat a 5K or soldier through a weight-lifting session.
If this description matches your behavior, you're probably a weekend warrior, said Jeffrey Spang, MD, an assistant professor of orthopedics at the University of North Carolina School of Medicine. But exercising vigorously only once a week or less increases your risk of an injury, he said.
Weekend-warrior injuries can hit men and women, both young and old. But they're most common among formerly active people over age 30 whose work and family obligations prevent weekday exercise.
"Much of their activity is kind of crammed into the weekend," Spang said.
The most common injury is muscle strain, Spang said. But he regularly treats weekend warriors with chronic tendonitis and, more seriously, ruptures of the achilles tendon, which require prompt medical attention.
Each day, more than 10,000 Americans visit emergency rooms for sports and exercise-related injuries, according to the Centers for Disease Control and Prevention.
Spang said many people hurt themselves when they have been inactive and then suddenly take on a major exercise program, such as training for a half-marathon.
"The most common mistake is to get out there and to do too much, too fast," Spang said. Often, people get injured in the first few sessions and then are unable to train again for a while.
A better plan is to break your sessions into smaller, more frequent increments and to avoid exercising too much, too soon, Spang said.
"Gradually increase the amount that you're working out – and the intensity level – on a week-to-week basis," he said.
In the end, is it better to exercise only once a week than not at all?
"Something is always better than nothing," Spang said. But spreading your exercise out over two or three days allows you to build endurance and gives your body recovery time.
Here are other guidelines for avoiding weekend-warrior injuries:
- Do a warm-up, such as by walking or biking at a moderate pace. Don't stretch until your muscles are warmed up. You can also try lunges and shoulder circles during your warm-up. Cool down by gradually slowing your pace. Then stretch your muscles.
- Sore muscles are normal after an intense workout, but if you feel sharp or stabbing pain, stop exercising immediately. Apply ice and visit your doctor if the pain doesn't go away after a few days.
- Find an exercise buddy, such as a friend or romantic partner. When you work out with a friend, the time will be more enjoyable. You'll also be more likely to exercise regularly, because you won't want to let your buddy down.
- Use proper technique when you're working out. To learn about the safest ways to exercise, talk with a trainer or learn more about your favorite activity on the Internet. You'll find the most trustworthy information on warm-ups, cool-downs and technique from nationally-known sports magazines and university websites, Spang said. "With a plan, you can really get started," he said.


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In order to make shopping easier and save you on shipping charges, we've combined our Traditions online store with our regular DecoArt store.
That means you can buy your favorite Traditions Artist Acrylic paints, mediums, and brushes and our other DecoArt products in the same place, in our newly-redesigned DecoArt online store. You'll find Traditions listed in the "Fine Art and Mixed Media" category.


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It's got the soaring mesas of Canyon de Chelly and Monument Valley, the contrasts of oranges and reds found in the Grand Canyon, and the snow-dolloped peaks of the Rockies – all in one place.
That's how Dennis, a tourist from Colorado, tries to put the beauty of Band-e-Amir in context, as he helps his German friend Lukas (they decline to give last names) pitch their tent by one of the area's famed travertine lakes.
"I've never seen any other lake of that stunning blue," Lukas says.
On June 18, Band-e-Amir will be officially inaugurated as Afghanistan's first national park. International organizations, the Afghan government, and local villagers are all hoping that the designation will inspire more tourists to come to this war-ravaged nation.
The idea may sound quixotic, given the surge in Taliban violence and US troop deployments here. But the park lies in the safest region of the country, in the Baba Mountains of central Afghanistan – a mixed blessing, since foreign donors have focused their help on hot spots first.
The park's fruition has also been hampered by problems that hinder other Afghan development projects, including slow government decisionmaking, tensions between jet-setting coordinators and rural locals, and disappearing money. And, as with other projects, this one seems to be getting in gear just as security is slipping.
"Last year was a particularly discouraging year," says Andre Mann, manager of The Great Game Travel Company in Kabul. "We've decided to give it another year and see what happens. We hope [August] elections stabilize things so that our business can grow."
At its busiest in 2007, his company booked some 300 foreigners on tours of Afghanistan. Last year, the number slipped to 150, and this year he estimates he will only get 80. The other tour operator, Afghan Logistics & Tours, saw a similar falloff from roughly 75 tourists a year to 50 or 60.
Exactly how many tourists visit Band-e-Amir is unknown, with the governor of Bamiyan Province saying 500 last year and aid agencies saying it was thousands. The discrepancy might relate to who is counted as a tourist – many Afghans visit the site, as well as expatriates like Dennis and Lukas, who work in Kabul. The one guesthouse in the park hosts 500 to 800 guests each year.
The potential is much bigger: Crowds thronged here in the peaceful 1960s and '70s.
"We are working to set up the infrastructure to make this sustainable, so it doesn't end up like [overdeveloped] Thailand," says Mr. Mann. "In the '70s it was heading in that direction. The war spared it that, and now we are trying to do it right."
Locals have fonder memories – especially of the money tourists brought. Dennis and Lukas's driver, Ezat Ullah, gets $50 a day to bring visitors here. Other Western tourists here recently, Jerome Mathieu and Berengere Travard, say they spent $80 a day on a hotel and meals.
"Tourism is one of the only industries that quickly brings money to everyone," says Muqim Jamshady, head of Afghan Logistics & Tours.
Where has the money gone?
Residents of the 13 villages around the park are hoping the national park will bring those quick dollars, but that hasn't happened. That's because preservation efforts have proceeded much faster than tourism development.
The views have improved: Shops no longer encroach on the lake, a fuel-leaking motorboat is now banned, and "fishing" with grenades has been quashed. But the new restrictions – which also apply to hunting, grazing, and adding cultivation to nearby fields – have cut into local livelihoods.
Residents are suspicious about where the park fees collected from visitors go. A portion is supposed to help fund local community projects.
"They have not paid a penny. It's collected, but no one knows where it goes," says Muhammad Hussein Azimi, who runs the local guesthouse.
The money is safe in a bank account, says Bamiyan Gov. Habiba Surabi. It cannot be distributed until the Ministry of Finance in Kabul signs off on the revenue-sharing plan. She blames this and the "slow process" of getting the park up and running on the "very centralized" government system. Just getting rid of the polluting motorboat involved a two-year battle between an Afghan vice president and the governor.
'A national park in name only'
Much work has been done by the Wildlife Conservation Society (WCS) using US Agency for International Development funds to preserve the land, survey the wildlife, and manage a broad committee to create the park. But locals have seen little action on the ground. One person from each of the villages received tour-guide training last year, but they don't seem to know what to do next – or even where to meet tourists. One obvious place would be the welcome center, built two years ago by WCS, but rangers say it's used by officials more than by tourists.
"Honestly, it's a national park in name only," says acting park representative Sayed Muhammad Husseini Dartmond. "Even this building you are sitting in, if [aid groups] paid for it, it's not to help us do more: It's just for them to come here for themselves and stay overnight."
The station is no longer used for overnight stays. "We realized it was inappropriate," says Chris Shank, a WCS program manager. The vision is that the station will be a hub for tourists, he says, and there has been "a lag time, no question," in tourist development.
Natural beauty leads to tourists, which leads to income for locals, says Dr. Shank. But, "We've been very clear right from the beginning that there are no guarantees."
The good news is that New Zealand has dedicated money to tourism projects here, and the road linking Kabul to Bamiyan and Band-e-Amir is finally being fixed, widened, and paved. Frustration over the road's neglect erupted last year in a protest.
But even with a good road, news of violence in other parts of Afghanistan may scare visitors away from Bamiyan, where international forces have yet to fire a bullet in eight years.
"If we had stability here, there are rivers to be rafted, so many peaks to hike," Mann says. "But you've got to have peace."